Strength Training
Bodyweight Single-Leg Romanian Deadlift
The bodyweight single-leg Romanian deadlift is a one-legged hip hinge that trains your glutes and hamstrings while challenging balance and hip control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your feet hip-width apart.
- Balance on one foot with a slight bend in your standing knee.
- Tip your torso forward from your hips, letting your free leg extend behind you as a counterbalance.
- Lower your torso until you feel a comfortable stretch in the back of your standing thigh.
- Bring your hips forward to return to standing on the same leg.
Form cues
- Keep your hips facing the floor.
- Press your whole standing foot down.
- Keep your neck in line with your back.
Common mistakes
- Rounding your back to reach lowerShorten the movement to keep your back's natural shape; touching the floor is not the goal.
- Turning the hinge into a squatKeep your standing knee's bend nearly constant as your hips move backward.
- Swinging through the repetitionTake about two seconds to lower yourself, using a smooth return rather than momentum.
Safety
Losing balance can lead to a stumble or fall. Forcing the stretch or continuing when fatigued can irritate your hamstrings or lower back.
- Use a clear, nonslip surface.
- Keep a sturdy support within reach while learning.
- End the set if you repeatedly wobble or feel sharp pain.
If balance problems or current hip, knee, or back pain make the movement difficult, use fingertip support and ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per leg
- Rest
- 45 sec
Complete your repetitions on one side before switching legs.